Vegetable salsa
Dietitian's tip: Store-bought salsa can have as much as 400 milligrams of sodium in 1/4 cup. This thick vegetable salsa has much less sodium — 150 milligrams in 1/2 cup. If you prefer hotter salsa, add 1/2 to 1 tablespoon finely chopped jalapeno peppers.
SERVES 16
Ingredients
1 cup diced zucchini
1 cup chopped red onion
2 red bell peppers, seeded and diced
2 green bell peppers, seeded and diced
4 tomatoes, diced
2 garlic cloves, minced
1/2 cup chopped fresh cilantro
1 teaspoon ground black pepper
2 teaspoons sugar
1/4 cup lime juice
1 teaspoon salt
Directions
Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.
Nutritional Analysis(per serving)Serving size: 1/2 cup
Calories 20 Cholesterol 0 mg
Protein 1 g Sodium 150 mg
Carbohydrate 5 g Fiber 1 g
Total fat 0 g Potassium 174 mg
Saturated fat 0 g Calcium 12 mg
Monounsaturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
http://www.mayoclinic.com/health/hea...ecipes/NU00576
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